P.E 2

• Advanced strength training exercises

  Squats, deadlifts, bench press
• Advanced strength training exercises

  • Can greatly enhance overall strength, power, and muscle development when performed correctly
• Squats


  1. Stand with feet shoulder-width apart or slightly wider, toes pointing slightly outward

  2. Keep chest up and back straight

  3. Lower body by bending knees and pushing hips back

  4. Lower until thighs are at least parallel to floor

  5. Push through heels to return to starting position
• Squats


  • Primary muscles worked: Quadriceps, hamstrings, glutes, lower back, and core
• Deadlifts


  1. Stand with feet hip-width apart, toes forward, barbell over middle of feet

  2. Bend at hips and knees, keep back straight and chest up, grip bar shoulder-width apart

  3. Lift bar by pushing through heels, extending hips and knees

  4. Stand tall, then reverse movement to lower bar to ground
• Deadlifts


  • Primary muscles worked: Hamstrings, glutes, lower back, traps, forearms, and grip
• Bench Press


  1. Lie on flat bench, eyes under bar, feet flat, slight arch in lower back

  2. Grip bar slightly wider than shoulder-width, wrists straight over elbows

  3. Lower bar to mid-chest, elbows at 45-degree angle

  4. Press bar back up explosively until arms are straight but not locked out

  5. Lower bar under control and repeat
• Bench Press


  • Primary muscles worked: Chest (pectoralis major), shoulders (anterior deltoids), and triceps
• When performing advanced strength exercises, it's crucial to prioritize proper form and technique to reduce the risk of injury and maximize results
• Gradually increase the weight you lift over time to continuously challenge your muscles and promote growth and strength gains
• Resistance bands


  • Can be used for assisted exercises, added resistance, isolation exercises, and mobility/stretching
• Stability balls


  • Can be used for core exercises, balance and coordination, mobility and flexibility, and rehabilitation
• Incorporating resistance bands and stability balls into workouts adds versatility and can help target muscles in different ways while improving balance, stability, and flexibility
• Always ensure proper form and safety when using resistance bands and stability balls, especially if new to them
• Start with lighter resistance or stability challenges and gradually progress as you gain strength and stability
• Warm-up properly


  Begin each workout with a dynamic warm-up to increase blood flow, improve flexibility, and prepare the body
• Use proper form


  • Maintain alignment, use full range of motion, avoid excessive arching or rounding of spine
• Start light and progress gradually

  Begin with lighter weights or resistance, gradually increase intensity as strength and fitness improve
• Listen to your body

  • Pay attention to signals, avoid pushing through pain, consult healthcare professional if necessary
• Use spotters and safety equipment

  For exercises like squats, bench presses, or heavy lifts
• Stay hydrated


  Drink water before, during, and after workout
• Rest and recover


  Allow adequate time for rest and recovery between workouts, aim for at least one full rest day per week
• Cross-train and include variety


  Incorporate a variety of exercises to prevent overuse injuries and promote balanced muscle development
• Use proper footwear and equipment


  Wear supportive footwear, ensure equipment is in good condition and properly maintained
• Cool down and stretch

  Finish with a cooldown period and stretching of major muscle groups
• Cardiovascular fitness


  Also known as aerobic fitness, it is crucial for overall health and well-being
• Importance of cardiovascular fitness


  • Strengthens the heart muscle, making it more efficient at pumping blood throughout the body
  • Improves blood circulation, ensuring that oxygen and nutrients are efficiently delivered to tissues and organs
  • Burns calories, helping to maintain a healthy weight or lose excess body fat
  • Lowers the risk of developing chronic conditions such as type 2 diabetes, high blood pressure, and certain cancers
  • Stimulates the release of endorphins, which promote feelings of happiness and well-being
  • Improves stamina and endurance over time
  • Improves the quality of sleep by helping you fall asleep faster and enjoy deeper, more restorative rest
  • Associated with a longer lifespan by keeping the heart and circulatory system healthy
• Forms of cardiovascular exercise

  • Running
  • Cycling
  • Swimming
  • Jumping Rope
  • Rowing
  • Elliptical Training
  • Hiking
  • Dancing
• High-Intensity Interval Training (HIIT)


  Alternating between short bursts of intense exercise and periods of rest or low-intensity exercise
• Tabata Training


  20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes (8 rounds total)
• Fartlek Training


  Varying speed and intensity throughout a workout, such as jogging, sprinting, and recovery periods
• Pyramid Intervals


  Gradually increasing then decreasing the intensity or duration of intervals
• Circuit Training


  Combining strength training exercises with cardiovascular intervals, moving quickly between different exercises with minimal rest
• Tempo Runs


  Running at a challenging, but sustainable pace for an extended period, typically 20-40 minutes
• Hill Sprints


  Sprinting up a steep hill, then walking or jogging back down for recovery
• Speed Intervals


  Incorporating short bursts of maximum speed into a workout
• Fitness Trackers


  Wearable devices that track heart rate continuously during workouts and provide real-time feedback on heart rate zones
• Heart Rate Monitors


  Dedicated devices, either chest straps or armbands, that provide accurate heart rate data during exercise
• Smartphone Apps


  Apps that offer features for tracking workouts and monitoring heart rate, using the phone's camera or external heart rate monitors
• Sports Watches


  Advanced watches designed for athletes that include heart rate monitoring features and provide additional metrics such as VO2 max estimation and recovery time analysis